5.31.11 Powerlifters Pensively Pushing Prowlers, Partially Puking

Popping the Prowler Cherry
5 sets... almost puked

had to leave for a group project that was at 8:45...tomorrow morning. Fail.

Bench Assistance Study Break 5/29/11

Overhead Press
125 x 5 @8
135 x 5 @9
145 x 5 @10

My version of tricep deth; see previous blog entries.
3 sets

Arnold Press
50 x 8 x 4

Flyes
4 sets of 10

Superset inverted rows & Tricep Pull downs
4 sets each

Superset Close-grip lat pull downs & Hammer Curls
4 sets each

Ball Bridges

Mini-Meet Saturday 05-28-11

Bodyweight: 159.5 lbs, 165 lbs weight class

Squat
1st Attempt: 255 lbs, easy/safe opener
2nd Attempt: 265 lbs, not too bad, got out of the hole quick enough-Previous PR
3rd Attempt: 275 lbs, FAIL, got out of the hole, leaned forward on the way up, possible next time

Bench
1st Attempt: 155 lbs, around 8+, safe opener, but felt difficult due to lack of warm up
2nd Attempt: 165 lbs, FAIL, couldnt get it off chest
3rd Attempt: 165 lbs, FAIL, locked out, but ass came off.

Deadlift, conventional
1st Attempt: 265 lbs, easy opener
2nd Attempt: 275 lbs, upsy daisy-previous PR
3rd Attempt: 285 lbs, i knew i had it once lift-off was made-->PR

Good Lift Ratio: S 2/3, B 1/3, D 3/3 ->Total 6/9
Total Weight: 265 lbs + 155 lbs + 285 lbs = 705 lbs.
still got some work to do :)

5.28.11 Mock Meet

Body Wt: 159.3
Wt. Class: 165

Squat
200
200 Round 2 (thanks, Nick! :P)
225

Wanted to do 240 but had to do my first attempt twice so I really didn't have any energy after the 225.

Bench
95
105--failed. 95 felt so easy that I was sure that I'd hit this. There goes my ego again. Should have gone for 100.
Scratched 3rd attempt.

Deadlift
240
260
275 (+ 12lb PR) Nose tork + slap + Scott yelling in my face = awesome

Overall, a fun meet. My squat and bench weren't satisfying (lack of sleep left me with little energy) but the PR on my deadlift made me happy by the end of the day :) Sadly, I just found out that I can't compete in the August meet in San Diego because women's lifts are on Friday August 5th and I have work :'( I was so looking forward to competing, too.

5.28.11 Mini Meet Write Up

Weigh In:
177.7 lbs (14 more than what I weighed at the February meet)
181 weight class

Squat:
295-3 whites
315-1 white 2 reds, easy attempt, but bad depth
315-3 whites easy, had I hit my second attempt I would've gone for 330 on my 3rd and I'm pretty sure I would've gotten it, but I didn't want to use a 4th attempt because I wanted to save it for deadlift. Good call.

Bench:
185- 3 whites
195- 3 whites, but it took a lot out of me to the point I knew I wasn't going to hit 200 paused
200- 3 reds failed at about a 1.5 inches off the chest

Deadlift:
365- 3 whites
395- 3 whites PR
405- 2 whites 1 bullshit red for dropping it although video confirms I controlled it down PR

(not counting for the meet)
415- 3 whites (30 pound PR)

The deadlift PR was really nice to get because at the beginning of the year I had set a goal of 200 bench, 300 squat, and 400 deadlift. Even though the 200 I hit was touch 'n' go, I'm proud that I met my goal

I also wanted to thank everyone again for the recognition at dinner. Powerlifting has given me so much, and I am confident that once I adjust to the hectic schedule of law school, I will spending my free time in the gym to get stronger and once again beat Danny.

Bench Assistance. Friday, 5/27/11.

Bench
135x8+f --> (8 rep P.R.!!!)
(close to benching body weight for 10 reps; note - current body weight ~137 lbs)

Dumbbell Bench 3x10
40s, 40s, 40s

Dumbbell Shoulder Press 3x8
30s, 30s, 30s

Pullover Machine 3x12
-> all w/ 1 plate + 25 on each side

Seated Shrugs 2x25
-> all w/ 2 plates each side

Close Grip Cable Rows 3x11
100, 100, 110

Forearm Wrist Flips 2x20
50 lbs each, 50 lbs each

Luke 5-28-11 mock meet

Weigh In: 155.5 lbs

Squat

380: 2 whites 1 red

400: 3 whites

410: 2 whites 1 red, 10 pound PR, felt like I was gonna fail on the way up, but ground it out

Bench

205: 3 whites, harder than expected with press calls and weird rack

215: 3 whites, 5 pound meet PR, hard with press call

220: 3 reds, didn't expect to get this one after second attempt. At least I left nothing in the tank.

Deadlift

415: 3 whites, easy opener

435: 3 whites, 5 pound PR, pretty quick and easy

455: 2 whites 1 red for slamming weight, 25 pound PR, used nose tork, pretty quick and still not too hard so I decided to go for a 4th attempt for a PR

470: 3 whites, 40 pound PR, this was still pretty quick and I probably could have hit 5-10 pounds more. This was a triple body weight deadlift. Also the national junior raw 148 deadlift record is 468. If I can get a little stronger I might cut weight and go for this.

Total (not counting 4th deadlift): 1080 at 155.5

Wilkes (kilos): 138.6 squat, 72.7 bench, 153.8 deadlift for a total of 365.18 for best male lifter

This brings my PR total to 1105 pounds for a wilkes of 373.6 with a deadlift of 158.9

Progression

date..........SQ BP DL Total

10/2009 205 200 220 625

11/2009 215 205 300 720

2/2010 287 209 353 849

6/2010 345 215 400 960

11/2010 365 215 414 994

2/2011 375 220 430 1025

5/2011 410 225 470 1105

Post KBBQ LOL

Make a gif

My first blog post

http://uclapowerlifting.blogspot.com/2009/01/squats_25.html

I've come a long way...though my calves are about the same size, if not smaller.

Also, just for comparison,

Pre UCLAPL/Post UCLAPL lifts:

S - 240/340

B - 180/240

D - 325/475

One journey ends, a new begins...

Still have a little sciatica since monday from these super super tight hamstrings. getting better need more stretching.

Deadlift-
135x10
225x5
315x3
405x2
475x1
545x1@9 this wasn't that quick, scared me a little
600x1@10 PR +15lbs

Banded hypers
2x50

2 sets of GHR, 2 Sets of GHR Abs

Last June I pulled 500, so in 11 months, 100 lbs

Last Deadlift Session with UCLAPL :'(

Great training session today. I'm definitely gonna miss days like these lifting with the team.

Deadlift

425 x 1 @8

475 x 1 @10 (22lb PR)

Also, Dave has been telling me to activate my glutes earlier to the point where the weight is shifter forward closer to midfoot rather than on my heels like it has been. I tried this on the 425 set and the lockout was much smoother. I look forward to getting better at this in the future.

Did a few sets of hypers and GHR abs.

Came onto the team with a 325 deadlift. Leaving with a 475 deadlift. 500 coming soon. Thank you Dave and all of the UCLA Powerlifting Team.

Deadlift 1

5/26/11

Deadlift

415 tied PR

430 (15 lb PR)

Ryan Deadlift 5/26/11

Deadlift-
365 x1
405 x1
475 x1
520 x1 (17lb pr)

Well I did 455 on 2/3, and then tripled 455 on 3/17. Then I did 503 on 4/7 and tripled 475 on 5/12. Then I did 520 today. So it seems consistent that whatever I can triple, I can add 40-50lbs for a single two weeks later.



Banded Hypers x3

GHR abs x3

Deadlift 1

Deadlift:

600 x 1

665 x 1

715 x 1 (+15 PR) @ 10

Felt both of my glutes go into full cramps at the top trying to get that one up...

Banded Hypers

3 sets w/ greens

2 sets of GHRs (ow. these were rough on the hamstrings) + 3 sets of GHR abs

Deadlift 5/26/2011

Deadlift
445 x 1 @8 (still a warm up)
500 x 1 @8-9
535 x 1 @10
555 x f couldn't get it past the knees.
I let my ego get to me. I was really excited to lift over 500 lbs again. At least now I know that my weaknies lies in my lockout.

GMOP
365 x 7; bar was slipping
365 x 8
365 x 8

Stiff-legged Deadlifts
315 x 5
365 x 5
405 x 5

Supersetted GHR Abz & Pull Throughs w/ 55 lb dumbbell

5/24/2011 Bench

Band-Lightened Bench
1x5 at 155 lbs
1x5 at 175 lbs
1x5 at 195 lbs
1x5 at 215 lbs

Bicep Curls
3x8 at 50 lbs

Lat Pull-Downs
3x8 at 100 lbs

Pull-Ups
1x8

Bench Day 5/24/2011

Pause Bench w/ 3 sec count
185 x 3
195 x 3
205 x 3
215 x 3 PR this is also my 3 rep max. weird

Band Lightened Bench
245 x 5
265 x 5
275 x 5
275 x 4 + cramp

Superset BW Dips + Shoulder raises
x23, x20, x20, x25 PR
35's x 10, 45's x 10, 45's x 10, 45's x 10

BW Close Grip Pull Ups and Rear Delts
4 sets each

Ball Rotations & Scap Push ups
3 sets

Luke 5-24-11 Bench

Band Lightened Bench (quadded oranges from 7? one pin lower than last time and bands set up inside plates so less tension throughout)

205 x 5 @ 7

215 x 5 @ 8

225 x 5 @ 8

Triceps shoulders superset

shrugs lat pulldowns superset

with a highlight of 5 plates + 5 on one side and 5 plates + 10 on the other for a set of 12 or so lol

Tr'Vel's Results for Squat, Bench, & Deadlift Maxes. Tuesday, 5/24/11.

Squat
- 1st attempt: 275x1 --> (this tied his old PR, looked easy)
- 2nd attempt: 295x1 --> (this was a 20lb PR for him!!)
- 3rd attempt: 315xfail --> (failed about halfway up)
- 4th attempt: 300x1 --> (this was a 25lb PR for him!!!! and looked easy!!)

Bench
- 1st attempt: 215x1 --> (this was a 10lb PR for him!!)
- 2nd attempt: 225xfail --> (failed about 2-3 inches off chest)
--> (said his left pec was cramping up on both lifts, really bothered him on 2nd attempt)

Deadlift
- 1st attempt: 365x1 --> (this was a 10lb PR for him!!)
- 2nd attempt: 385x1 --> (this was a 30lb PR for him!!!!)

--> TOTAL = 900 LBS @ BODY WEIGHT 185 LBS

**** TR'VEL INCREASED HIS PREVIOUS PRs (set earlier this quarter) BY A WHOPPING 65 LBS ... HE DID NOT GAIN ANY BODYWEIGHT SINCE HIS PREVIOUS PRs EITHER. ****

Squat, Bench, & Dead Maxes. Tuesday, 5/24/11.

Squat
- 1st attempt: 225x1
- 2nd attempt: 245x1 --> (ties old PR!!!)
- 3rd attempt: 255xFAIL --> (caved in right from the bottom, had no power, too heavy)

Bench
- 1st attempt: 165x1 --> (felt incredibly heavy, given my PR is 180 and I was looking to increase that, I just stopped here with how fatigued I was)

Deadlift
- 1st attempt: 345x1
- 2nd attempt: 365x1 --> PR!!!!!! - (this is a 15lb PR!!!)
(second attempt very tough but I was able to get my hips through and lock it out well, strong pull off the ground though. Decided not to go for a 3rd attempt)

--> TOTAL = 775

**** MY BODY WEIGHT IS ABOUT 137 LBS. I FINALLY GOT MY SQUAT BACK UP TO WHERE IT WAS BEFORE MY ACHILLES INJURY IN JANUARY. MY DEADLIFT WAS 350 BEFORE THE INJURY AND PULLING 365 TODAY WAS GREAT!! MY BENCH THIS QUARTER OF 180 IS STILL MY BEST AND I AM VERY HAPPY WITH THIS AS WELL. TODAY'S TOTAL OF 775 IS MY BEST SINGLE-DAY LIFT TOTAL AND IS ONLY 15 LBS BELOW MY CURRENT PR'S TOTAL OF 790 LBS. ****

Maxwell 5/24 French Press

Bench

225x1

235x1 very tough

245xfail, got it out of the hole, but not any farther. Out of the hole was great though T_T

235x1 for the ego

Pause Bench

185x3 quick pause, waiting for rack to open up

Band-Lightened Bench

205x5

215x5 2 sets

Shoulder Raises

50x8 3 sets

Tricep Extensions (Overhead Like A Boss)

25x8 each arm

Lat Pulldowns

140x8 3 sets

Machine Shrugs

4platex8 2 sets

4plate5x8 1 set

lol5platex8 1 set with stwraps

Bench Singles

Bench (brief pause)

225 x 1 @9-

240 x 1 @10 (PR)

Wanted to try 245 today but I think that would've just been greedy. Next time.

Reverse band bench (pin 6 w/ oranges)

note: oranges have more tension than purples

225 x 5

235 x 5

245 x 5, 5

Light banded pushdowns

3 sets of 20-30

ss'ed w/ Neutral grip pullups

BW x 20, 15, 15

Finished with 3 sets of ball rotations and 3 sets of scap pushups.

Bench-

Bench w/ Pause Calls ( Kyle )
95x10
135x5
185x3
225x3
275x1
295x1
325x1 + 11lb PR @ 9-
330x1 +16LB PR @10-

finished with a few db press/rows and painful PNF

Ryan Bench 5/24/11

Bench-
225 x1
235 x1
245 x1

Band Assisted Bench-
225 x5
255 x5
265 x5
245 x5

Banded Tricep Extension x10-
90lb, 100lb, 110, 130

Superset-
Shoulder raises w/ 20's

Abs and scat? press

Bench 1

Bench:
315 x 1
330 x 1
340 x 1 @ 10

All were done with a full press call. Maybe had 345 in me, which would have tied a PR. I definitely aggravated the bicep with the 340, but managed to keep it under control. I'm still not able to stay as tight as I would want at the bottom when the weight gets heavy due to the nerve issue. Hopefully sports med can help with that.

Band-lightened bench:
looped oranges

275 x 5, 5, 5, 5 @ 7

Finished with shoulder raises, pull ups, scap push ups, and floor sweepers.

Bench 1 Cycle 2

5/24/11

Bench

235 @ 10

245 @ 10

255 x fail not today, my head wasn't there

265 is my brief pause PR

[long] Kyle press calls, so hopefully these would have counted in comp.

makes me feel better than the current calif. state record is 231 lbs lol

Shoulder Raises, Shrugs, Abs

Squat 1 Cycle 2

5/23/11

Squat

335 @ 10

345 @ 10 (20 lb PR from 3 weeks, 45 lb PR from 6 weeks)

SSBBS

202 x 5

202 x 5

202 x 4

Leg Press

4 plates x 3 sets

Abs

Bench 5/24

Bench 3x3
115x3x2
120x3

(Still doing volume b/c next week is my de-load)

Pause Bench 3x3
110x3x3

Strict Pull Ups 4x5

Squat Day 5/23/2011

Squat
405 x 1 @ 8
420 x 1 @ 9ish
435 x f
If I hadn't spent so much energy grinding out this uncomfortable squat, I would have retried it.

Band Lightened Squat
495 x 5
495 x 5
495 x 5

Safety Bar Squats
307 x 5
327 x 5
307 x 5
Feeling beat

Leg Press
6 plates on each side x 10
7 plates on each side x 10
8 plates on each side x 10

Transversus

Squat Singles

Squat
315 x 1 @9-
335 x 1 @10-
340 x 1 @10 (PR)
I'm calling this a PR because unlike my previous 6 or 7 squat PR's there was no elbow/thigh contact. I moved my hands out another inch and this made it so there was no way my elbows would touch my thighs.


Leg Press
10 plates x 8, 8, 8

3 sets of ball transversus

Left for robot shit.

Squats 5-23-11

Did a little different work today, couldn’t touch my toes before the workout so I went lighter trying to loosen up my body in prep for the mini-meet. Also didn’t have bands today at 6:30.

Pause Squats

165 x 3

175 x 3

185 x 3

Box jumps

1 legged on the short box difficult because of the sprain in my left foot

regular on the big box tough because of my general body soreness

Leg press

410 x 5

360 x 5

410 x 5 x 2

Finally was able to touch my toes, so I stretched and left. Got back to my apartment about an hour later and couldn’t touch my toes again… So I stretched at home and it didn’t help much. Hoping that it will go away soon.

Ryan Squat 5/23/11

Can't believe half the year is already over.

Squats-
275 x1
315 x1
335 x1
345 xfail (the bar rolled forward and I couldn't get it)
345 x1 (pr 10lb)

SSB-
222 x5
232 x5
back was shot

Leg Press x10 reps-
8 plates
10 plates
12 plates

Abs from hell, calves, overhead press, biceps curls. I missed the assist day.

5/24/2011 Squat

Band-Lightened Squat
1x5 at 225 lbs
1x5 at 245 lbs
1x5 at 265 lbs
1x5 at 285 lbs

Leg Press
4x8 at 270 lbs

Dafina Squats 5.23.11

Leg Press

225x10x3

275x8x2

50 minutes later...

SS Bar Box Squats

112x5

122x5

133x5

Foam Roller Transversus, Box Jumps

Squat 1

Squat:

505 x 1

530 x 1

555 x 1 @ 10 (+10 PR)

Felt decent. Maybe ~10 lbs more left in me? It was nice to do squat singles with a fresher lower back. (last cycle, they were done after deadlift singles)

SS-bar box squats:

225 x 5 @ 9

245 x 5 @ 8+

275 x 5 @ 8+

295 x 5 @ 8+

The first set felt way harder for some reason.. I wasn't even sure i was going to go up after that.

Finished with some leg prass and ball tranversus (man, that is hard)

Dafina Deadlift and Bench Assist 5.21.11

Everything was done with no belt. Worked out alone :'(

no GMOPs b/c of my shoulder

Stiff-Legged Deadlifts

135x8

155x8

175x8

Defecit Deadlifts

135x8

155x8

175x8

Bodyweight hypers x 50 x 2

Military press

50x5x4

Tricep Death

40x10x4

Flyes

35x8x3

Biceps

15x10x4

Squats 5/23

(Going separate from the split. Working stuff to complement both regiments.)

Pause Squat 4x3
145x3x3
155x3

Full Squat Clean 5x3
115x3 (80%)
120x3 (83%)
115x3x3 (80%)

Focus: Technique. Worked at upper bounds of hypertrophy, but under strength. Emphasis on hip extension & high pull.

I haven't PR'd in a main lift since the meet

Band-lightened squat (green)

405 x 5 x 2

385 x 5 x 2

Dave told me to drop for the sake of speed, these felt speedy

Leg press,

calves,

banded abs superset

4 sets

Luke 5-23-11 Squat

Band Lightened Squats

455 x 5 x 2

Leg Press

5 plates per side x 5 x 3

Abs

Maxwell 5/23 Squat

Squat

295x1

315x1

325x1 10lb PR

335xfail

They said I could do 335. They lied.

Pause Squat

185x3 3 sets

Leg Press

3 plates quarter 3x5

4 plates x5

75% of last week's workout

Bench Assistance 5/21/2011
Overhead Press
120 x 5 at 8
130 x 5 at 8
140 x 5 at 9
150 x 5 at 10 PR

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. For the next two sets I went up to 6 reps then 7 reps per round.

Arnold Press
60 x 5
60 x 5 too burn out
50 x 8
50 x 8

Superset Tricep Pull downs & Inverted Rows
4 sets of 10-15, BW x20, x15, x15, x15

Superset Close Grip Chest Supported Rows & Broceps
115 x 10 (4 sets with pause to target scap muscles) 4 sets of 10 w/ 80lb preset barbell

Superset flyes & Ball Bridges
4 sets each


Deadlift Assistance 5/19/11
GMOP
405 x 5
425 x 5
455 x 5
475 x 5 Heavy as fuck

SLDL
335 x 8
355 x 8
355 x 8

Deficit DL (a lot faster than last week)
355 x 5
385 x 5
385 x 5

Supersetted Kettlebell Pullthrus & Abs


Bench 5/17/11 (personal/hamstring problems)
205 x 3 at 8
215 x 3 at 9
225 x 1 cramp
225 x 2 cramp (no belt; maybe I should always use it on bench day)
185 x 7

Band Lightened Bench
225 x 5
245 x 5
245 x 5
275 x 1

Supersetted Dips & Lateral Shoulder Raises

Supersetted Shrugs & Lat Pull Downs
10 plates x 12 ; Stack x 6
12 plates x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6

Superset Scap Push ups w/ GHR Abs
3 sets of 50; 3 sets of 20

Bench Assistance

Been working on building a robot all weekend so I barely had any time in the gym.

Standing press

115 x 5

125 x 5

135 x 5 @9+

Bent over rows

275 x 5

295 x 5

315 x 5

Arnold press

50s x 8

55s x 8

supersetted with 2 sets of bicep curls.

Bench Assistance

5/20/11

Strict Military Press

95 x 5

105 x 5

115 x 5

105 x 5

Full Tricep Death

135, 145, 145

Arnold Press

45 x 8 x 3

Cable Flyes

60 x 6 x 3

One-Arm Rows

95 x 6 x 4

Deadlift Assistance

5/19/11

Stiff-Legged DLs

225 x 8 x 3

Deficit DLs

275 x 8

315 x 8 PR

315 x 5

Banded-Hypers

Abs

Luke 5-20-11 Press

Standing Press

105 x 5

115 x 5 @ 10-

125 x 4+ fail

115 x 5 @ 9

125 x 4 + fail, closer than first 125 set

Triceps Death (chest, 10, yoga block sides for 25 reps total)

135

135 close grip

145

Arnold Press

45's x 8

45's x 6

40's x 8

Triceps Pushdown superset with Face Pulls

130-150, 100-60

Dumbbell Rows superset with Curls

95's, 40's

Bench and Bench Assist 5-17/5-20 2011

Bench 5-17-11

Bench

165 x 3 (too light didn’t count as work set)

175 x 3 x 2 @ 9

180 x 3 x 1 @10

Bench off pins

175 x 3 x 4

Shoulder Raises and Flyes SS with Tricep Overhead Press

4 x 8

Pull ups & Shrugs

8 x 2

6 x 2

275 x 8 x 2

315 x 6 x 2

Bench Assist 5-20-11

Standing Press

115 x 5 x 1

125 x 5 x 2

135 x 5 x 1

Tricep Death

105

115 death

105 death

Arnolds

45 x 8

45 x 7

45 x 6

Flyes

3 sets @60lbs

BRO-rows

95 x 5 x 4

Hammer Curls

Bench Assistance. Friday, 5/20/11.

Standing Press 4x5
85, 85, 85, 85

Tricep Death
95x25, 100x25, 95x22+f
-> (chest -> 10 plate -> 2 board -> 3 board -> 4.5 board)

Face Pulls 3x15
70, 70, 70

Ultra Wide Grip Lat Pulldowns 3x15
85, 85, 85

Chest Fly Machine 3x15
115, 115, 115

Shrug Machine (facing window)
4 plates each side x 15, 4 pes x 15, 4 pes x 15, 3 plates + 10lb each side x 35

Incline Curls
20s x 12, 20s x 12, 20s x 9+f

Aerobics Ball Bridges (Core)
-> 2 sets x ~30 sec.

Forearm Wrist Flips 2x20
80, 80

Deadlift Assistance. Thursday, 5/19/11.

Good Mornings Off Pins 5x5 (belted)
225, 245, 255, 255, 265 --> P.R.!!!

Stiff-Leg Deadlifts 2x8 (belted)
225, 225

Extra Wide Stance Sumo Pulls 2x8 (belted)
225, 225

Bench Assistance

Standing Press:

185 x 5

195 x 5 @ 10+

185 x 4 + 1f (just too tired to grind)

Tricep Death:

225 x 24 (2/3/4 foam)

235 x 24 (2/3/4 foam)

245 x 24 (2/3/4 foam)

I'm liking the 2/3/4 only for 3x8. The last part may have limited range of motion, but it obliterates my triceps and everything feels like it's engaging all at once.

Arnold Press:

65 x 8

75 x 8, 8 @ 8

Did a superset of light machine dips x 30 and one-arm cable rows (heavy, x 5-8). Finished with incline curls and ball bridges.

Maxwell 5/20 Bench Assist

Strict Press

135x5

140x5

135x5 2 sets

Tricep Death

135, 3 complete sets

Ahhnould Press

30x8

40x8 2 sets

Flies

60lbs 3x8

Face Pulls

100lbs 3x8

Tricep Extensions

72.5 pounds 38

Weird Rows

115x5 each handle, 3 sets

Curls

30lb each hand 2x8

Bench Assist Friday 05-20-11

Standing Military Press
95 x 5
100 x 5
105 x 5
110 x 3

Tricep Death
105, 105, 95

Arnold Press with 30's
Flies
Face pull
tricep isolation
biceps

Bodyweight 165.0 lbs

Ohp

Overhead press
Barx20
100x10
135x5
155x3
185x1
205x3 PR

Push press
225x3 easy

Overhead press
100x10,10,10

Heavy tri pushdowns
4x10

Chest supported rows

Latpulldowns

5.19.11-Deadlift

GMOP:
135x5
185x5
225x5
275x5x2
315x5

Stiff-Legged Deadlifts:
225x6x3

Deficit Deadlifts (Standing on a 45 lb bumper plate):
245x5x2
225x5

Deadlift Assistance

GMoPs:

495 x 5

545 x 5

585 x 3 (bar slipped) (+40 PR sort of)

Blarrhghg. No chalk = massive bar slipping at the bottom. I couldn't keep it from rolling and lost it on the 4th rep of 585.

This is getting heavy enough that I might have to watch my sets. I felt really dead after GMoPs, which was unusual.

SLDLs:

275 x 8

315 x 8

365 x 8 @ 8

Ultra-wide Deadlifts:

275 x 8

I forgot long socks, so the bar was scraping my leg up nasty. I bagged it after 1 set and just did some hip machines.

Finished with ghr abs and some banded hypers

5-19-11 Dead Assistance

GMOP (pin 9)

345 x 4+bar started slipping down badly

365 x 5

385 x 5

405 x 5

Stiff legs

265 x 8

285 x 8

305 x 8

Deficits

275 x 5, 5, 5

Finished with some Ben abs and hamstring stretching.

Maxwell 5/19 Depressinglift Assistance

Back has been feeling like I pulled something since Thursday of last week. Still stretching, but taking it easy today.

Good mornings off pins

225x5 4 sets

Hard.

SLDLs

225x5 2 sets

245x5 1 set

Easy.

Deficit Deadlifts

225x8 3 sets

Medium-rare.

5/19/2011 Deadlift

GMOPS
1x5 at 225 lbs
1x5 at 245 lbs
1x5 at 275 lbs
1x5 at 295 lbs

Stiff Legged Deadlift
1x8 at 205 lbs
2x8 at 225 lbs

Deficit Deadlift
3x8 at 185 lbs

Banded Hypers
3 sets

Deadlift Assist Thrustday 05-19-11

GMoP
185 x 5
225 x 5
245 x 5
275 x 5,5

Stifflegs
185 x 8,8,8

Ultrawide Sumo Deadlifts
185 x 5,5

Banded Hyperextentions
Abs

Bodyweight: 164.5 lbs

Ryan Deadlift Assistance 5/19/11

GMoPs-
365 x1
405 x5
455 x5
475 x5
500 x5

Stiff legs-
275 x8x3

Deficit-
275 x5x3 (quick)

Hypers, GHR abs 3 sets each

It's sad to think how long this workout takes, and how little time it takes to write this all out

Haven't PR'd in a while

Bench

175 x 3 @8

180 x 3 @8+

185 x 3 @9

Close grip bench

145 x 5

155 x 5 x 3

Despite the title I actually think this is a PR

Chin ups

BW x 16

BW x 15 x 3

machine shrugs superset

GMOPs

315 x 5

335 x 5

345 x 5 x 2

Went off 10 this time VIT

Stiff-legged deadlift

275 x 8

295 x 8 x 2

Cardio

Ultra wide sumo deadlifts

225 x 8 x 2

245 x 8

cablabs

Luke 5-19-11 Lower Back

GMOPs off lower pins than last time

275 x 5

315 x 5

345 x 5

365 x 8

Stiff Legged Deadlifts

275 x 8

285 x 8

295 x 8 PR

Ultra Wide Sumo Deadlifts

245 x 8

275 x 10 PR

275 x 10

Pull Throughs with kettlebell

5/17 & 19

Tuesday:

CG Bench:
225x3
240x2 PR
235x3

DB Bench:
60x10, 10
75x8, 8, 8

Triceps Pushdown
Delt Raise
Lat Pulldown
Shrugs

Thursday:

Deadlift:
If I go conventional, I have no hip pain. My off the floor strength has gotten shitty with this lack of squatting though.
405x3
335x6

Leg Press:
1ppsx10
2ppsx10
3ppsx10
4ppsx10
5ppsx10

Deadlift Assistance

Front Squat-
95x10
135x5
185x5
225x5
245x5
275x5
315x5

Lunges-
185x10
185x10
225x10
225x10

kettlebell pull thru-
3x20

weighted abs, stretching

Bench

Personal problem of the day: slept only 2 hours last night.

Thankfully I randomly ran into Nick so he was kind enough to handoff for me.

Bench (brief pause)

195 x 3 @8

205 x 3 @9 touch n go for some reason

215 x 3 @10- (PR) very brief pause

Elbows were trashed even before my first workset so I just moved on to isolation work after this.

4 sets of light high rep pushdowns supersetted with 4 sets of light lateral raises (12.5lbs)

Barbell shrugs (no chalk)

455 x 10

475 x 8

405 x 12

Couldn't hold onto these without chalk :( Chalk whore?

Pullups

BW x 15, 15, 15

These were hard...but I weighed in at 199lbs after eating in-n-out post workout...

Bench 3 Cycle 2

5/18/11

Bench

225 x 3 @ 8+

235 x 3 @ 9+

245 x 2 + 1 fail @ 10

I got out of the grove on the last one, I think I can definitely hit that.

Instead of left tricep pain I had left bicep pain <-- I'll blame failing on that.

Gotta love personal problems.

Band-Lightened Bench

Purples

255 x 5

Purples + Monster Minis

305 x 3

285 x 4 Blame it on the 'ceps.

Shoulder Raises, Cable Rows, Shrugs, Tricep Rehab, Bicep Rehab

5.17.11--Bench

Bench Press:
175x3 @9
185x2+f just didn't have it in me today I guess, but I've hit this before
175x3@9+

I really wish we had the bands today, but had to settle for
Low Pin Press:
165x5
165x4+f I fucked up my breath and had to breathe at the bottom, which made me lose all tightness and gave me no realistic shot of getting it up
155x5

Shoulder Raises (SS1):
12.5 DBs x8
30 BB x8x3

Triceps Isolation (SS1):
45 DB overhead twohanded x8
22.5 DB (each arm) x8x3

Machine Shrugs (SS2):
3 plates/side x8-12x3

Lat Pulls (SS2):
120x8x3

Bench 3

Bench:

295 x 3 @ 8

305 x 3 @ 9

315 x 3 @ 10-

Not bad. Elbow pain was a 3, but abated fairly quickly.

Band-lightened:

loose quadded light bands:

275 x 5

added quadded monster minis:

305 x 5

315 x 5, 5

The light bands were really provided any pop off the chest. Probably 2-3" of no-support at the top, so I wanted to emphasize off-chest speed.

Finished with a tri-set of shoulder raises, pull ups (4 x 8) and cable triceps. Then a super set of shrugs and cable crunches, and then scap push ups. My abs were fried from the ss-bar yesterday.

Bench

Ed Coan W7
barx10
95x10
135x5
185x3
245x2
275x5@9 PR + 10lbs
275x5@9.5

CG Bench-
240x5
240x5@8.5

Incline Bench-
225x5
225x5@8.5

Lat pulldowns, Biceps

Luke 5-17-11 Bench

Bench

195 x 3 @ 8+

205 x 3 @ 10

205 x 3 @ 10

wanted to go for 215 but wasn't feeling it today. I benched on the bench that is uneven with the ceiling without a pad and I found my ass slipping down every rep which messes up leg drive and my arch. I've switched to a wider grip and it helps my tuck a lot.

no bands... again, so Low Pin Presses

185 x 5

195 x 5

195 x 5

205 x 3

Front Raises

50 x 8 x 3

superset with tricep dumbbell extension

65 x 10 x 3

Machine Shrugs

4 plates per side x 15 x 4

superset with Wide Grip Lat Pulldown

180 x 8 x 4

Ryan Bench 5/17/11

Bench-
195 x3
205 x3
225 x3

Band Assisted Bench-
245 w/ orange bands x5
245 w/ orange+black bands x5
255 w/ same x5

Lateral Raises w/ dumbells
27.5 x12x3

SUPERSETTED

Front raises
27.5 x10
20 x12x2

Triceps single pulley
60 x15
70 x15
80 x12

Shrugs-
8 plates x25
10p x30
12p x30

GHR abs, lizard press

Maxwell 5/17 Bench

Bench

205x3

225x3 (http://www.youtube.com/watch?v=lWD9wVPwhH4)

225x2 didn't go for 3rd

Pin Press (about 1.5-2 board)

215x1, nope.png, 185x4 right after

185x5 3 sets

Shoulder Raises

25s x5 front and side, 4 sets

Tricep Extensions

25x8 each arm 4 sets, then another set of 8 with 27.5

Lat Pulldowns

140x8 4 sets

Shrugs Ex Machina

3 plates quarter x8

4 plates by 8, 7, 5

Bench 5/17

Bench 3x3
115x3
120x3
120x1 (WTFZOR)
115x3

Bench off Low Pins 3x5
105x5
105x4
105x4 (really?)

Incline Bench
65x8
75x4 (WHAT IS IT WITH FAILING REP 5)
75x5

Close Grip Pull Ups 4x5

Bench Triples. Tuesday, 5/17/11.

Bench 3x3
155, 155, 160 (can't tell if spotter helped -> claimed he did not but I am suspicious; if he actually did not help, then I believe this would be a triple PR ??)

Incline Bench 3x5
115, 115, 115

Cable rows 3x14
100, 100, 100

Lat Pulldowns 3x10
100, 100, 100

Sketching my Progress

I'm still trying to figure out why I've been seeing huge PRs lately. I looked back at the blog and created the charts to the left of this text. I chose January 3 as the starting point because it was the beginning of Winter Quarter and the beginning of a training cycle.

Well, a couple of observations I've made:

PRs in the x5 week lead to PRs in the x3 week lead to PRs in the x1 week

Following the Meet, I started gaining weight. I am now currently at 175 lbs, while I weighed 163 lbs at the meet. The question is: Am I heavier now because I'm stronger (muscle weighs more than fat) or am I stronger now because I'm heavier?

Competitions matter: Competing with Ro, Danny, and Darvin have helped motivate me to not sandbag.

Any thoughts you guys have would be greatly appreciated. Thanks. I also have the raw data available in an excel sheet so I can share that with anyone who wants it.

Squats 5-16-11

Squats

205 x 3 @9

225 x 3 x 2 @10

SS Box Squats

45 x 5 @8

55 x 5 x 2 @9

Leg Press

270 x 5 x 1 @8

360 x 5 x 1 @9

410 x 5 x 2 @10

Foam Roller Abominable Snowmans

Either sandbagging or should start coming in at 8 again

Squat

275 x 3 @8+

285 x 3 @9

295 x 3 @9+

Too high to be hard.

Safety squat bar box squat

192 x 5

202 x 5

212 x 5 x 2

Leg press

transversus

SquatZZ

Woke up this morning at 7am with a 102 fever, Threw up a few times and had the worst muscle aches ever.
Math midterm@9am, Italian Midterm@11am, Chem Midterm@5pm.
Considered Skipping but Dave told me I had to come, If i want to be "great" rather than just good. best advice evar.

Squats-
95x10
135x10
225x3
275x3
315x2
385x1
425x3@7.5
445x3@8
465x3@9 PR+10lbs
Should have gone for 475, but very happy with the PR

Band Lightened Squats w/ Greens
495x5
515x5
535x5

Leg Prezzzzzz
4platex20
5platex20
6platex20
Publish Post
Abs, Stretching, SSB Cardio, 2 Rendezvous meals

5.16.11-Squat more than Darvin Day

Squat:
275x3@9
285x3@9+ (10 lb PR)
300x3@10 (25 lb PR)

SS Bar Low Box Squats:
172x5
222x5x2

Leg Press:
3 plates on each sidex8x2
3 plates and a quarter on each sidex8

Calf Press
a bunch a munch a crunch a munch

Foam Roller Transversus

Squat Day 5/16/2011

Squat
385 x 3 @8
395 x 3 @9
410 x 3 @10 10 lb PR, Good depth too ;)

Band Lightened Squat w/ Greens
495 x 5
495 x 5
495 x 5
495 x 5

Leg Press
10 plates x 12
12 plates x 12
14 plates x 12
16 plates x 12

Calves
Stack x 155ish, PR
2 more sets of 75 after

Supersetted w/ Foam Roller Transversus @ Box Squat Jumps

Cardio
Took the safety bar to drake, ran back to Wooden bc we didn't have a key, then back to the bear cave, back to wooden and up to Rendevouz for a burrito. If I didn't have to condition for soccer season I'd be a little more annoyed. Great workout though.

Squat Triples. Monday, 5/16/11.

Back Squats 3x3 (belted)
185, 195, 205

Safety Squat Bar Box Squats 4x5 (belted)
+35 each side, +30 es, +30 es, +30 es

Leg Press 4x5
-> all w/ 3 plates each side

Foam Roller Transversus
10 reps, 20 reps, 30 reps

Squat 3 Cycle 2

5/17/11

Squats

285 x 3 @ 9

295 x 3 @ 8+

I got quicker.

305 x 3 (20 lb PR) @ 9+

Dave said depth on each rep.

SSB Box Squats (SSBBS)

192 x 5

212 x 5

222 x 3 I lost balance on the last one, and decided to stop because I was super slow.

Leg Press, Abs

Maxwell 5/16 Squat

Squat

285x3

295x3

285x3

Box Safety Squats

135x5

145x5

155x5 2 sets

Leg Press

3 plates and a quarter on each side, 4x5

C&J + Squats 5/16

Clean High Pull 5x5 @ 95

Lateral Jump + Sprint Work

Clean & Jerk 6x2
130x2x3
135x2x3

SSB Box Squats 3x5
152x5x2
152x3 SUCK

Ryan Squat 5/16/11

Squats-
295 x3
305 x3
315 x3 (20lb pr)

SSB-
172 x5
222 x5
242 x5
252 x5

Leg Press all x10
8, 10, 12 plates

Plyos, Calves stack x100, Abs

Squat 3

Lower back was still recovering from deadlifts last thursday

Squat:

455 x 1 @ 10-

475 x 3 @ 10

495 x 3 @ 10

505 x 3 @ 10

Not a PR, but about what I expected.

SS-bar box squat:

352 x 5 @ 10+

312 x 5, 5 @ 9, 9-

322 x 5 @ 9+

I fixed my elbow resting problem, which made these infinitely harder. I barely finished the first set, but things started to come together by the second set.

Leg Prass:

5 plates x 10

6 x 10

7 x 10

eh.

Finished with some plyos, foam roller, and calf raises.

Squat Triples

Squats

305 x 2+1 fail <--lost my balance at the bottom

315 x 3 @9+

325 x 3 @10 (PR) -I cheated by resting my elbows on my thighs on the last rep and maybe the second. My elbows are all over the place probably because of the bar rolling that's been a persistent problem for me.

SSB box squats

192 x 5

222 x 5

232 x 5

222 x 5

202 x 8

Leg press

8 plates x 10

10 plates x 6, 6

Finished with 3 sets of foam roller transversus, 1 set of 100 on calves, and stretching.

Squats x3 5.16.11

Since I obliterated my squats last week by not hitting parallel, I went lighter to ensure I reached depth.

Squats

165x3

175x3

185x3

Shoulder pain difjglkdajflgkjadlfjg. Glad I'm seeing the sports med doc on Thursday.

SSB Box Squats

102x5

122x5

132x5x2

Leg Press

225x10

275x8x3

Foam Roller Transversus Abs

5/16/11 Squat

Squat
3x3 at 245 lbs

Safety Bar Low Box Squat
1x5 at 135 lbs
1x5 at 145 lbs
1x5 at 155 lbs
1x5 at 175 lbs

Leg Press
4x8 at 270 lbs

Luke 5-16-11 Squat

Squat

345 x 3 @ 8+

365 x 3 @ 9+

385 x 3 @ 10+, 10 pound PR, had to push through the last rep

no bands to my dismay so instead did

SS Bar Box Squat

222 x 5 (unbelted)

242 x 5 @ 10 (belted) felt awful

212 x 5

Leg Press

4plates + quarter per side x 5

5 plates per side x 5 x 3

Transversus

Squat Monday 05-16-11

Squat
205 x 3
225 x 3
235 x 3

SS Bar Box Squat
135 x 5,5,5

Leg Press
3 plates each side
5,6,6,5

Foam Roller Abs

Bodyweight: 164 lbs

Psuedo Bench Assist 5.14.11

Standing Press
50x5x2
55x5x3

Superset: Sumo Deadlift High Pull + Push Jerk (45lb)
21-18-15-12-9 SDHP + 9-12-15-18-21 PJ = 75 total reps
(copied word for word from Cheryl..except the weight :] )
SO TIRED but awesome.

GHR Abs

Deadlift 3

5/12/11

Deadlifts

385 x 3

405 x 2 + 1 Fail

Safety Squat Bar Box Squats

172 x 5

192 x 5

222 x 3

222 x 4

Deficit DLs

275 x 7 x 4

Abs

Bench Assistance 5/14/2011

Standing Press
135 x 5
135 x 5
135 x 5
135 x 5
This was harder than it should have been. But then again, my back was fried and it was 8am.

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. I did three sets of this and my triceps were fried.

Arnold Press
50's x 8
50's x 8
50's x 8
50's x 8

Flyes
4 sets of 8

Supersetted Inverted Rows and Tricep pull downs
4 sets of 10-15 each.

Supersetted Preacher Curl Machine & Chest Supported Rows
4 sets of 10 each

Personal Problems Deadlift Day 5/12/11

Deadlift
465 x 2
465 x 3
I didn't have chalk but I tried 465 x 3 and only got two reps with double overhand straps. This was a hell of a mistake. I used all my energy just trying to grip the damn thing. I didn't try a third rep. I then waited 50 min to get some chalk and tried 465 again and got three slow reps. I stopped there to avoid an injury.

Safety bar box squat
262 x 5
282 x 5
282 x 5
292 x 5

Deficit deadlifts
335 x 5
365 x 5
385 x 5
405 x 5

Hyperextensions w/ black bands
3 sets of 30

Ball Bridges

Strict Press + Metcon 5/14

4x5 Strict Press
75x5x4
80x4
65x10

Superset: Sumo Deadlift High Pull + Push Jerk (65lb)
21-18-15-12-9 SDHP + 9-12-15-18-21 PJ = 75 total reps for time
Time: 10:45

50 GHD Sit Ups
Time: 2:03

Bench Assistance

Standing press

115 x 5

125 x 5

135 x 5 @9+

135 x 4 @10

Bent over rows

275 x 5

295 x 5, 5, 5

Arnold press

40s x 8

45s x 8

50s x 8 <--should've started here

55s x 8

Dips <--trained alone so couldn't do tricep death

BW x 20, 20, 15

Finished with 3 sets of incline curls with 30s and 3 sets of cable face pulls with 50lbs.

Luke 5-14-11 Press

Went to foothill gym in Monrovia which has no squat rack, but dumbbells go up to 150. A bodybuilder owns it. I went by myself after Lauren's family grad party and I had a few drinks which made my workout less productive.

Standing Press

105 x 5 @ 8

115 x 5 @ 9

125 x 2 + fail... not enough energy to press through sticking point

115 x 5 @ 10

Arnold Press

35's x 8

45's x 8

50's x 8

50's x 5

Triceps Pushdown

150 x 15 x 4

superset with Dumbbell Rows

100 x 6 per arm

120 x 6 per arm

120 x 6 per arm (added straps) better than previous set

150 x 4 per arm, no much ROM

Biceps

Flyes

Ryan Bench Assist 5/14/11

Alright so I'm still getting back into the motion with my shoulder. After all the exercises today, I didn't feel any discomfort from my shoulder which is awesome.

Standing Press-
bar x15
95 x5
115 x5x3

Tricep Death w/ blocks benching-
8x 2 board, 8x 3board, 8x 4board (which is still a good five inch travel each direction)-
135, 145, 135

Arnold Press (still very weary of my shoulder)
30lb x8
40 x8x3

One handed cable rows (weight is on two stacks, it was the machine over by the dip/pull up racks and all upper body machines)
50 x10
60 x8
70 x8,x8,x6

SUPERSET-
Dip machine x20-
(i really don't know the weight)
40, 73, 83?, whatever dave did

Biceps-
25 x12
30 x10
35 x8,x6,x5

Face Pulls seated single pulley-
60 x10
70 x10,x10,x8

Deadlift 5.13.11

Deadlifts

205x3

225x3

245x3 --> lockout was questionable on all 3 :(

-Theres a PR in there somewhere. Not sure when was the last time I did deadlifts for 3.

Skipped box squats because of my shoulder and I didn't have the SSB

Deficit Deadlifts

135x8

155x8x3

Lunges

20lb dumbbells x8x3

Bodyweight Hypers

50x3

GHR Abs

5.13.11--Bench Assistance

Well, my attendance to bench assistance is not very good, and it shows lol

Overhead Press:
45x5
65x5
85x5
95x5x2
105x2+f. Had this been push press, it would've been fine.

Triceps Death (chest, 10 plate, yoga block short, medium, high):
95-success
105-success
115-success

Arnold Press:
25sx8x3

Cable Flyes:
60x8
60x6
50x8

Triceps Pushdown supersetted with seated row machine

Ryan Deadlift 5/12/11

Deadlift-
425 x1
475 x3 + nosebleed



SSB Box Squats-
173 x5
203 x5
223 x5
233 x5

Deficit DL
275 x5x3

Banded hypers
Abs

Maxwell 5/12 Deadlift 5/13 Bench Assist

Deadlift

365x3

385x3 2 sets <-somewhere in here I tweaked my back =(

Low Box Squats

185x5 4 sets, last belted <-somewhere in here I made it worse =(

Deficits

225x1 then I left because my lower back hurt, and not good hurt =(

Strict Press

135x5

140x5

145x5 5lb PR

140x5

Tricep Death

135 missed last 2 reps

125 complete

125 got 3 reps into 3board

Ahnold Press

30x8 3 sets, 25x8 1 set

Cable Flies

50lb 3x8

Face Pulls, Triceps, Rows, Biceps, blah blah blah

PR's every day this week except deadlift day, where I herped my lower back instead. A good exchange y/n?

Deadlift Triples

Deadlift

395 x 1

440 x 3 @10- (15lb PR)

SSB box squats

172 x 5

202 x 5

222 x 5, 5

Deficit deads

315 x 5

275 x 5, 5

Finished with 3 sets of banded hypers (purples), 3 sets of ball bridges and stretching.

Bench Assist Friday 05-13-11

Military Press
95 x 5,5,5
100 x 5

Tricep Death
115 -last 2 off 5 board -_-
95 complete
85 complete

Arny Press
Chest Flies
Face pull
Tricep Iso
Bicep Curls

Bodyweight: 165.5 lbs

Deadlift Thursday 05-12-11

Deadlift
225 x 3
245 x 3
265 x fail

SS Low Box Squat
135 x 5
115 x 5
125 x 5
135 x 5

Deficit Deadlift
145 x 8,8
155 x 8
165 x 8

Bodyweight: 166lbs

Ohp

Strict OHP

Barx20
95x1
135x1
165x5
165x5
175x5
175x5@8.5

Tricep iso
4x10

Pullups
X9,8,8,8

Brocepts abs stretching

Deadlift

Deadlift
135x10
225x5
315x3
405x1
475x1
540x3@ 10- PR + 15 lbs
600 in 2 weeks looks good
[YouTube]SLMS_xDSB54[/youtube]

SSB squat W/ low box + 2 plates
262x5
282x5
312x5
352x5 pR + 20 lb

Banded hypers with 2 monster minis
3x30

Ball abs, stretch

Deadlift Triples. Thursday, 5/12/11.

Deadlifts 4x3 (belted)
305, 315, 325, 335
--> (I'm very happy with these pulls. My deadlift is almost back to where it was in December before my achilles injuries, when I pulled 335x4 for a PR).

Safety Squat Bar Box Squats 4x5
-> bar ~82 lbs
+25 lbs each side, +30 lbs each side, +40 lbs each side, +45plate each side
*(was resting elbows on quads though. I need to do these with better form next time).

Shrug Machine
4 plates each side x 16, 4 plates each side x 16, 4 plates each side x 12, 3.5 plates each side x 30 (w/ putting weight down once after 19 reps to re-grip)

Luke 5-12-11 Deadlift

went by myself early so I could go to Lauren's graduation. no chalk or nose tork. still sore from squats

Deadlift
395 x 3 @ 9-
415 x 3 @ 10- PR
430 x 2 + fail PR (Previous max was 429.8 for a single at the meet) I got the first 2 reps and on the third I started to pull and it was coming off the ground, but I was too gassed so I stopped pulling. I then reset and tried for one more and got it up above my knees, but the bar on my thighs and it was hurting and not worth hurting myself to grind it out so I dropped it. I had about 2-3 minutes rest between sets and I felt the effects of this after this set.

Low Box Squats (on super low box plus aeromat- 12"?)
225 x 5 unbelted
245 x 5
265 x 5
275 x 5
super tired during these

Lunges
135 x 16
185 x 10 x 3

Hyperextensions
BW x 100 x 2

Abs

Weigh In: 155 lbs

5/13 Assistance

Seated Military:
115x5
135x5
145x5
155x5 PR

Seated Pin Press (subbed for Tricep Death):
135x5
165x5
185x5
205x3 (hard)

DB Shoulder Press
Machine Row
Preacher Curls + Pushdowns

Shoulders are pretty fried now. Same goes for bi's and tri's. Had forgotten how good those seated pin presses were.

Also, in Hip News, the doctor said that it's just some irritation in the hip flexors that's causing my pain. High Box Squats and Leg Presses dont really hurt it, so that's what I'm going to do on that front.

Deadlift 3

Deadlift:

575 x 1

625 x 1

680 x 3 @ 10 (+15 PR)

Not a bad PR. Things are looking up for a big pull at raw nationals this year.

SS-bar Pause Squat:

263 x 3 @ 3 sec

313 x 3 @ 3 sec

353 x 3 @ 3 sec (i forget if i did 2 sets of this...)

I'd never done pause squats with the ss-bar before, so I wasn't sure how it would feel or how much weight to choose. It ended up feeling like a weird conventional deadlift? I could see this having very good carry over for conventional pullers whose hips shoot up too quickly. (this would equal death on the ss-bar)

Ultra-wide deadlifts:

225 x 8, 10

ughushgfghg. so tiring.

Finished with banded-hypers and ball bridges.

Hang Power Snatch & Deadlifts 5/12

Oly Skill Work/Metcon
12 min AMRAP:
10 hang power snatch (55lb)
10 slam ball (16lb)
= 7 rounds

**Trying to fix my problem with the snatch second pull. Emphasis on getting elbows high and outside, getting up on the toes, and hyper extension. High intensity hang power snatch mimics a box pull snatch and/or snatch high pull.

-----------------------

Deadlift 3x3
185x3
195x3
205x3 (93% of 1RM)

Deficit Deadlift 3x8
135x8
155x8x2

SSB Box Squat 4x5
SSB + 35 = 152 x4

5.12.11--Deadlift

In the movie Rocky, it has been said that "women weaken legs." Well, this is the first excuse I'm gonna throw out about yesterday's workout lol. Also, 6:30 group had no chalk and I have sweaty palms.

Deadlift:
warmups
345x2 (well, more like x 1.88, had the weight but it slipped out of my hand because no chalk)
345x2 (used Mis' straps on this set, but still had grip issues due to Mis' straps being so thick/new)
315x3@9+ no chalk no straps no excuses

Low Box Squats:
SS Bar hadn't gotten to Wooden yet, so I just used the normal bar.
135x5
155x5
185x5
195x5
I should've gone heavier on these, but Ross and Max were sandbagging as well (I'll let them explain in their own posts if they want, I think it was due to their heavy DLs though), so it didn't really motivate me to do big weight.

Deficit Deadlifts (Standing on a non-bumper 45 plate):
225x5
Max and Ross decided they had had enough. I considered doing more, but once again the aura of the sandbag was too much to resist

Overall, a very meh day of training :(

Bench 5.11.11

Bench

80x5

85x5

90x3+fail

Band-lightened Bench

115x5x3

Skipped shoulders because of my injury.

Cable Triceps

50x12x3

Shrugs

4 plates x30x3

Lat Pulls

90x10

100x8

110x8

A Few Gems

wtf?


And Mis asked a respost this, so he can get some lifting tips so he knows how to do Reverse bands right next week

Maxwell 5/10 Bench

Bench

195x5

205x5

210x5 5lb PR

Band-Lightened Bench

225x5

225x5

235x5

225x5

Front Raises

50lb both hands 4x8

Overhead Tricep Extensions

30lbx8 each hand

25lbx8 3 sets each hand

Machine Shrugs

3platex8 1 sets

4platex8 3 sets

Lat Pulldown

140x8 4 sets

Bench 5 Cycle 2

4/10/11

Bench

I warmed up to 215 and couldn't get more than 2 reps due to massive elbow pain.

For future reference my goal at this point was 235 x 5.

Band-Lightened Bench

I did this instead of bench, with both purples and monster minis in order to take essentially all the weight and pressure off the bottom but overload the lockout. This felt better than bench but not great.

255 x 5

275 x 5

285 x 5

295 x 5

305 x 5

Shoulder Raises, Tricep Rehab (arghghehhh!)

5/10/2011 Bench

Bench
1x5 at 135 lbs
1x5 at 140 lbs
1x4 at 145 lbs

Band-Lightened Bench
4x5 at 185 lbs

Shoulder Raises
4x8 at 30 lbs

Tricep Isolation
1x8 at 85 lbs
1x8 at 90 lbs
2x8 at 100 lbs

Lat Pull-Downs
4x8 at 100 lbs

Shrugs
4 sets at 270 lbs

Bench Tuesday 05-10-11

Bench
135 x 5
140 x 5
145 x 5

Band-lightened Bench
185 x 5
205 x 4 + fail lockout
195 x 5
195 x 5

Triceps
Shoulders
Shrugs
Pull downs
Abs

Bodyweight: 163 lbs <-made it

5 rep Bench. Tuesday, 5/10/11.

Bench 3x5
155x3 ->(stopped early, too heavy), 140, 140

Incline Bench 3x5
115, 115, 115x4+f

Weighted Pullups 3x5
BW+35, BW+35, BW+35

Bodyweight Pullups 1x12
-> w/ pauses at bottom of each rep

**** FOR THE REST OF THIS TRAINING CYCLE (AND PROBABLY FOR THE REST OF THE QUARTER), I WILL ONLY DO THE MAJOR PRESSING AND PULLING MOTIONS AND STOP MY TRICEP/BICEP MADNESS HAHA. MY ARMS ARE TIRED AND OVERTRAINED. I AM ASHAMED. THE TIME TO LEARN IS NOW THOUGH. ****

Bench Day 5/10/2011

Bench w/ Pauses
185 x 5 @8
195 x 5 @8.5
210 x 5 @10 5lb PR Didn't set my legs where I usually have them, this wrecked my lower back.

Band Lightened Bench w/ Greens
245 x 5
235 x 5
bar wasn't moving as fast as I would have liked so I lowered the weight
235 x 5
235 x 5

Superset Shoulder Raises w/ 35 lb dumbbells and Skull Krushers w/ 25lbs on each side of the curvy bar.
4 sets of 8 for each one

Supersetted Machine Shrugs with Wide Grip Lat pull downs
5 plates on each side x 10 / 200lbs x 8
5 plates on each side x 15 / 220lbs x 8
5 plates on each side x 12 / 240lbs x 8
5 plates on each side x 25 w/straps / stack x 8

Superset GHR ABz and Bicep Curls
3 sets each

Finished with scap pushups
3 sets of 50

Bench 5

First time really benching in a while.

Bench:

275 x 5

285 x 5

295 x 5 @ 9+

Not too bad considering I haven't gone heavier in a long while. My biceps didn't feel too bad on these at all.

Band-lightened bench:

used quadded purples.

295 x 5, 5, 5 @ 8-

the bands felt like they weren't doing much. maybe 20-30 pounds?

Shrugs:

405 x 12?, 15?, 11?

My traps were fried from the ss-bar last night. With deadlift day coming up, I sandbagged.

Pull ups:

bw x 8, 12, 11, 10

Finished with some cable triceps, shoulder raises, ghr abs, and scap push ups.

Bench

Ed Coan Week 6
Bench
265x5,5@9ish

Replaced CG bench with
Band Lightened Bench w/purples
275x5
285x5
295x5

Incline Bench
215x5,5@8.5

Strict DB Rows-
115x10per arm
165x10per arm
115x20per arm

Stretching, abs Scap pulls

Ryan Bench 5/10/11

Alright so this is week 7 of shoulder recovery and I've decided to start getting back into benching lightly.

Bench-
135 x5
165 x5
175 x5
185 x5
195 x5 @7+

Not much aggravation on my shoulder, but a little tightness

Band Assisted Bench w/ purples-
185 x5
205 x5x2

Little more aggravation

Shrugs-
315 x25
405 x20
365 x25x2

I just don't feel like I get that solid rang of motion when the weight is heavier, which is why I went down.

Triceps Pulldowns on Single Pulley System (cable that you normal do lat pull downs)-
80 lbs x10x3
50 lbs x20

Supersetted w/
Lateral and front raises-
Lateral w/ 17.5 db x15
Front w/ 17.5 db x12 each arm
Lateral w/ 17.5db x12
Front w/ 20lb x10 each arm
Lateral w/ 20lb x10 each arm

Abs and lizard press

so it seems that the shoulder did start to flare up slightly but after say 5-10 mins it would mostly go away. Try to put pressure on my shoulder now doesn't reveal any pain or tightness. I think the time off has done some good.

Bench

Bench (brief pause)

175 x 5

185 x 5

200 x 5 @9- (5lb PR) -surprisingly easy

Band-lightened bench (purples from pin 6)

225 x 5, 5, 5, 5

Barbell Shrugs

455 x 15

495 x 15, 12

ss'ed w/ Neutral grip pullups

BW x 15, 15, 15

Supersetted light pushdowns with lateral raises (3 sets) and supersetted scap pushups with GHR abs (3 sets).

Bench 5/10

Bench 3x5
105x5
110x5
110x5

Band Lightened 4x5
165x5
175x5
175x5
175x4

Luke 5-10-11 Bench

Bench

185 x 5 @ 8 paused

200 x 5 @ 10 (5 lb PR) mostly touch n go

195 x 5 @ 10

Band Lightened Bench- Purples from 6? took off no weight at top 2-3 inches)

225 x 5 @ 7

245 x 5 @ 8

265 x 4 @ 10

265 x 4 @ 10

Triceps and Shoulders Superset

32.5 pound dumbbell raise x 8 x 4, 50 pound barbell x 8 x 4

Shrugs Machine and Lat Pulldown Superset

4 plates x a bunch x 5, 180 x 8 x 4

5.10.11--Bench

Bench Press:
warmups
155x5@9-
165x5@9
170x5@10- (5lb PR)
after doing this set, kinda wish I had just gone for 175, but there was a chance I would have failed on the 5th rep had I done so

Band-lightened Bench (purples doubled off pin 6):
225x5x3
225x4+f
Well, if there is a rep to fail it's the last rep of your last set, but I think I could've avoided failure on my last rep had I come down straighter with the bar on earlier reps in the set.

Front DB Shoulder Raises (SS1):
12x8x3 (each arm)
12.5x8 (each arm)

Overhead DB Tricep Extension (SS1):
20x8x3 (each arm)
35x8x3 (each arm)

Lat Pulls (SS2):
130x8
140x8x2

Shrug Machine (SS2):
4 plates on each side x8-12x3

5/10 Might as Well Be Bench Only

CG Bench:
135x8
165x5
185x3
205x3
225x5, 5, 3

Rev. Band Bench:
225x5
245x5
275x3

Triceps (up to 110x5) + Delts
Shrugs (up to 4 plates)
Lat Pullowns (up to stack x 5)

My close-grip benching feels awesome for reps 1-3, where it is super explosive off my chest. Other reps past that feel horrible. Guess I need more tricep strength.

Maxwell 5/9 Squat

Squat

265x5

275x5

285x5 10lb PR

Band-Assisted Squat (blues da bu dee da bu dai)

315x5 4 sets, last with belt

Leg Press

3 plates + quarter, each side, 4x5

Lovely, shoutouts to Scott and Luke for also scoring some sick PR's. It was a good day.

Squat

Warmup-
PVC Roll- Quads, IT Band, Hamstrings
Lacrosse Ball Roll- Glutes, IT Bands, TFL
Hip Mobility-Firehydrants, Fence walks, Hip Stretch
Glute Activation- BW Lunges, Band around knee squats, Clams.

Squat-
95x10
135x10
225x5
275x3
345x1
385x5 Easy
405x5 Still pretty easy
435x5 PR + 30 Lbs @ 8ish

Band Lightened squats w/ Greens-
495x5,5,5
515x5
Still Kind of scared of bouncing on these... lol

Leg press-
4platespersidex8
6platespersidex8
8platespersidex8

Transv Foam roller abs-

extensive stretching.

Squat

Squat

285 x 5 @9

295 x 5 @9+

305 x 5 @10 (10 lb PR)

I moved out my hands a little and there was definitely no resting of my knees on my thighs. Though as the video shows there looks to be still some slight contact between my elbows and thighs. Baby steps.

Band lightened squat (greens)

345 x 5 @5 <--mistake

385 x 5

405 x 5, 5

Elbows were hurting after regular squats so I should have done SSB squats. Next week I'll do those instead.

Leg press

8 plates x 8

10 plates x 6, 8, 8

Finished with 3 sets of foam roller transversus and a set of 100 on the full stack calf machine because Dave made me. Thanks to Dave, my calves are on their way to looking like tree trunks instead of tooth picks. Also did some hamstring and piriformis stretching.

Ryan Squat 5/9/11

Squat-
255 x5
275 x5
295 x5 @9+ (30lb pr from 3/28)

Band-lightened Squats, all w/ greens-
365 x5
295 x5
415 x5
425 x5

Leg Press-
4 plates x 8
5 p x8x2
5p +25 x10

Abs, Stretchies

It's all coming back?

Squat

275 x 5 x 2 @ 9

285 x 4 @9+

Didn't fail the last set, just grinded so hard on the 4th rep I decided to stop. Terrible depth on most reps though, but I'm getting closer to my old strength level (from January....)

SS bar box squat

172 x 5

192 x 5

202 x 5

212 x 5

lag prass

transvarsas

5/9/11 Squats

Squats:

305 x 5 @ 8-

325 x 5 @ 9-

345 x 5 @ 9.5+ (A few good ones, some high).

Band-lightened Squats(Greens):

405 x 5

425 x 5

435 x 5

455 x5

Leg Press:

5 plates x 8

6 plates x 8

6 plates + 1 Quarter x 8

Transversus Abs, PNF

5.9.11--Squat Salomon Strikes Again

Squat:
warmups
245x5@9
265x5@10 (10 lb PR)
275x5@10 (20 lb PR)

Band lightened Squats (blue bands from Bear Cave):
295x5
315x5x2

Leg Press:
4 plates on each side x5x3
3 plates on each side x5

Cable Medicine Ball Transversus

Squat Day 5/9/2011

Squat
345 x 5 @8
365 x 5 @9
385 x 5 @10 20lb PR
This was once the CA State Record set by me back in July of last year.
Eye on the prize: Squatting over 440 in August to take my record back at 181...THAT'S RIGHT 181 YO !!! Btw, 2 were high, 2 were parallel, and one was for sure depth. Thanks Ryan :)

Band Lightened Squats (w/ Greens)
445 x 5 @8
455 x 5 @8
495 x 5 @9
515 x 5 @9
Tired...

Leg Press
12 Plates + 2Qtrs on each side x 8
14 Plates x 8
14 Plates x 8
14 Plates x 8

Supersetted Calves (stack x 120 reps PR!!!!!) & Foam Roller Transversus

GPP-Carrying the safety bar on my back from the Drake entrance into the Bear Cave.

Squats x5 5.9.11

Frustrating workout.

Squats

165x5

175x5

185x5

-Didn't hit depth for some reps during every set. I think my problem is that I can't keep my chest up from the weight of the bar on my back. I need to do more rows to pump-up my skinny ass back.

Lunges (instead of Band-Lightened Squats)

25 lb dumbbells x8, x7, x6

Leg Press

Two plates x8 x2 --ended early b/c the SSB arrived

SSB Box Squats

82 (bar) x 5

102 x 5

112 x 5

132 x 3 + fail

I definitely feel these pulling me forward.

Foam Roller Tranversus Abs

Squat 5 Cycle 2

5/9/11

Squat

265 x 5 @ 9

275 x 5 @ 9+ (10lb PR)

285 x 5 @ 10- (20lb PR)

Nick on depth on the last set: "No question"

Thanks heeled shoes!

286 is my highest raw squat in a meet, lol.

SSB Box Squat

172 x 5

192 x 5

192 x 5

Leg Press

320 x 8

360 x 5 x 3

Transversus Abs

Squat 5

Felt pretty beat up from gmops on friday but ended up doing well today.

Squats:

455 x 5

475 x 5

495 x 5 @ 9+? (+10 PR)

Not bad considering this was tough for just a single last week.

SS-bar box squats:

352 x 5

402 x 5

422 x 5

442 x 5

I'm pretty confident i'm pushing off my legs at the bottom with my triceps due to the awkwardness of the current ss-bar. I need to figure out a new hand position to prevent it. That said, even with the extra speed, these were ruthless on my upper back.

Leg Press:

5 plates x 8

6 x 8

8 x 8

Finished with foam roller transversus and 1 set of 400 lbs x 110 reps (in a row) on the free motion calf machine for Vit <3.

05/09/2011 Squat

Squat
1x5 at 215 lbs
1x5 at 225 lbs
1x5 at 235 lbs

Safety-Bar Box Squats
1x5 at 135 lbs
1x5 at 175 lbs
1x5 at 185 lbs
1x5 at 135 lbs

Leg Press
3x8 at 270 lbs

Abs

This was on no sleep.

Luke 5-9-11 Squat

Squat

315 x 5 @ 8

335 x 5 @ 9-

355 x 5 @ 9 PR by 10 pounds. I felt super shitty before this set, like I was gonna pass out.

Band Lightened Squat (blues, same as purples? from top)

385 x 5 @ 9

405 x 5 @ 10

405 x 5 @ 9

Leg Press

4 plates per side x 5

5 plates per side x 5

5 plates + quarters x 5 x 2

Transversus

Weigh In: 155 lbs

Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

5.7.11 Bench Assistance

My bench assistance workouts have been inconsistent the past couple weeks...more like months. Went for more reps. No single exercise aggravated my shoulder though it's a little bothersome today (Sunday). Squats and GMOPs definitely aggravate my shoulder the most.

Standing Press
40x10x2
50x5x3

Dumbbell Bench
27.5x8x3

Bent-over Rows
80x8x3
90x8

Cable Rows
60x10x2
70x10x2

Cable Abs, Assisted Pull-ups

Bench Assistance

Elbow pains acted up again today. I think all the squatting from Monday (especially band resisted) is the main cause. Will we have access to the safety squat bar on Monday?

Standing press
125 x 3
135 x 3 @8
145 x 3 @9
155 x 2 @10

Bent over rows
235 x 8
255 x 8
265 x 8
275 x 8

Dumbbell bench
70s x 8
75s x 8
80s x 6+1fail

Lat pulldowns (didn't have a dip belt for weighted pullups)
240 x 5, 5, 5

Finished with 3 sets of GHR abs and light hammer curls.

Maxwell 5/5 Deadliftish 5/7 Bench Assist

GMOPs

225x5

245x5 4 very hard sets

SLDLs

245x8

255x8

275x8

Defecits

265x5

245x5

225x5

I think I went too heavy on the defecits...

Standing Press

135x5

140x5

145x5 4 sets

Bent-Over Rows

185x5

225x5 4 sets

5.5.11 Deadlift Assistance

GMOPs

185x5

205x5x2

225x5

Stiff-legged Deadlifts

185x8x3 (struggles)

Defecit Deadlifts

135x5

165x5

185x5

Bodyweight hypers, Foam roller transversus

Bench Assistance 5/6/2011

Close Grip Pin Press
1 inch from chest
185 x 5 @8
185 x 5 @9
195 x 5 @10
3 inches from chest
205 x 5 @10
205 x 5 @10

Dumbbell Shoulder Press
60's x 8 @8
70's x 8 @9 PR
70's x 8 @10
70's x 6 @10

Weighted Pull Ups; Neutral Grip
BW + 35's x 5
BW + 45's x 5
BW + 45's x 5
BW + 45's x 5

Bent-over Rows
185 x 8
225 x 8
255 x 8
275 x 8
315 x 8 PR

Finished up with some rowing on the close grip row machine.
4 sets of 10

I have no idea why my right shoulder was hurting throughout this workout. Maybe last night's GMOPS did it.

Deadlift Assistance 5/5/2011

GMOPS
365 x 5 @10
405 x 5 @10
425 x 5 @10
445 x 5 @10

SLDL
285 x 8 @8
335 x 8 @9
355 x 8 @9 PR; I think
355 x 8 @10

Wide Stance Sumo
365 x 5
365 x 5
365 x 5
365 x 5
Still getting the hang of these

Pull thrus w/ 50 lb dumbbell & GHR Abz
3 sets each

Luke 5-6-11 Press

Standing Press

105 x 3 @ 7

115 x 3 @ 8

125 x 3 @ 9 PR

135 x 3 @ 10++ PR

135 x 3 @ 10+++

Dumbbell Bench

65's x 8

75's x 8

80's x 8 PR

85's x 5 with shitty ROM

Weighted Pull Ups

BW x 5

BW + 45 x 5 normal

BW + 70 x 5 wide

BW + 70 x 5 wider

BW + 70 x 5 neutral

Bent Over Rows with straps because hands hurt

185 x 5

205 x 8

225 x 8 x 2

Cable Rows

180 x 10 x 3

Abs Biceps

Thurs 5-5-10 Deadlift Assistance

Elbows hurt pretty bad throughout this workout.

GMOPs

315 x 5

345 x 5

365 x 4 <---elbows were on fire during and after this set...also all kinds of gases were expelled from various orifices.

Stiff legs

285 x 8

295 x 8, 8

Deficit deads

295 x 5, 5, 5

Hypers

BW x 50, 50

Finished with stretching.

Yeeeeeep

GMOPs

355 x 5 x 2

365 x 5 x 2

These were harder than last week for some reason

Stiff legged deadlift

275 x 8 x 3

Deficit deadlift

275 x 5 x 3

Ball reverse hypers

Transversus

Seated military press

115 x 3

120 x 3 x 2

125 x 3 x 2

Did this because my back is wrecked from yesterday

Dumbbell bench

65 x 8 x 3

65 x 7

Weighted pull ups

BW x 5

BW+20 x 5

BW+30 x 5

BW+45 x 4+1

BW+45 x 5

Chest supported rows

2 plates x 8

2 plates and 2 tens x 8

2 plates and a quarter x 8 x 2

Cable rows

180 x 10 x 4

cable abs superset

Ryan Deadlift Assistance 5/5/11

GMoPs-
365 x5
405 x5
425 x5
445 x5 (pr 10lb)

Stiff Legs-
135 x8
225 x8x2
275 x8x2

Deficit Deadlifts-
275 x5x3

Banded Hypers x3 sets, Plank Ball Transverse Abs x3 sets

5.5.11--Deadlift Assistance

GMOP (off Pin 10):
bunch of warmups
225x5
275x5x2
245x5

Stiff-Legged Deadlift:
245x8
225x8x2

Deficit Deadlift (standing on a bumper 45 plate):
245x5x3

Hypers:
BWx30x3

Deadlift Assistance. Thursday, 5/5/11.

Good Mornings Off Pins 5x5 (belted)
205, 225, 225, 225, 225
-> (w/ pins at level "10")

Stiff-Leg Deadlifts 4x8 (no belt)
225, 225, 225, 225

Extra Wide Stance Sumo Pulls (belted)
225x5, 225x5, 225x8, 225x10

Reverse GHR Sit-Ups 3x6
-> all w/ BW+25

Dumbbell Pull-Throughs 3x10
-> all w/ 50db

Seated Shrug Machine 3x20
-> all w/ 2 plates each side

Deadlift

Hip still tender from ART, but my mobility has increased so much...

GMOPs off Pin 9
95x10
135x5
225x5
315x3
365x5
405x5
455x5 Ties PR
495x5 +40lb PR

I Was so unusally tired after these, the last set felt really heavy on my back.

Stiff Legged deads
135x10
245x10,10
295x10

Deficit Deadlifts off 3" deficit
295x5
315x5
315x5

Hypers
BWx50,50

did Transverses on Roller, PNF, Lots of Rolling

05/05/2011 Deadlift

GMOP
1x5 at 185 lbs
1x5 at 205 lbs
3x5 at 225 lbs

Stiff-Legged Deadlift
1x8 at 185 lbs
1x8 at 195 lbs
1x8 at 205 lbs

Deficit Deadlift
3x5 at 185 lbs

Hyper Extensions
2x20

Deadlist Assit Thursday 05-05-11

GMoP
165 x 5
185 x 5
205 x 5,5,5

Stifflegs
135 x 8
165 x 8,8,8

that's where i stopped :[]

Bodyweight: 165.5 lbs

Luke 5-5-11 Cinco de adlift

GMOPs at pin 9

315 x 5

355 x 5

385 x 5

405 x 10 PR I ended up resetting during this set because my wrists were hurting so one or two of the reps were more like squats. Also I went through all my sets really quickly and I was really tired after the GMOPs.

Stiff Legged Deadlift

265 x 8 x 3

Ultra Wide Sumo Deadlift

265 x 8 x 3

Hyperextensions

BW x 50 x 2

Abs

Weigh In: 156.5 lbs